CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 10:

2 squat snatch

L1: 45/35

L2: 105/75

L3: 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

12 front squat

12 SH2OH

400m run or 500m row (both options rx)

L1: 65/55

L2: 95/65+

L3: 135/95+